Snapper
The firm, mildly flavored, white-fleshed snapper can be prepared very simply or as a gourmet meal. You can easily include this light, but nutritious form of protein more than once in your weekly meal plan without tiring of it. It is available in your local markets throughout the year.
Snapper are medium-sized fish found in waters worldwide. Their name is derived from the canine-like teeth of their upper jaw that can 'snap' vigorously. Recent demand for red snapper has been so high that there are many "imposters" on the market. For example, "Pacific red snapper" is actually not red snapper but red rockfish. Therefore, when it comes to buying red snapper, it is even more important than usual to purchase it from a knowledgeable fishmonger in a market with a trusted reputation for fresh fish.
Health Benefits
Most fish are high in protein, low in saturated fat and a unique source of extremely beneficial compounds called omega-3 essential fatty acids. Snapper is no exception. This fish emerged from our food ranking system as a very good source of protein, and a food able to provide almost 15% of our daily value for omega-3 fatty acids in one 4-ounce serving.
Cardiovascular Benefits of Snapper's Omega-3 Fats
Omega-3 essential fatty acids haved been the subject of intensive study by researchers. The omega-3 fatty acids found in snapper have a broad array of health benefits. Omega-3s help prevent erratic heart rhythms. These fatty acids in fish also make blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks and strokes). Omega-3s improve the ratio of good cholesterol to bad cholesterol. And finally, by reducing inflammation, these essential fats play a role in preventing cholesterol from clogging arteries.
Protection against Stroke
Eating fish, such as snapper, as little as 1 to 3 times per month may protect against ischemic stroke (a stroke caused by lack of blood supply to the brain, for example, as a result of a blood clot), suggests a meta-analysis of 8 studies published in the July 2004 issue of Stroke.
Data on nine independent groups participating in eight different studies found that, compared to those who never consumed fish or ate fish less than once per month, risk of ischemic stroke dropped:
9% in those eating fish 1 to 3 times per month
13% in those eating fish once per week
18% in those eating fish 2 to 4 times per week
31% in those eating fish 5 or more times each week
Selenium for Serious Antioxidant Protection
Snapper is also an excellent source of a very important trace mineral, selenium, providing 79.4% of its daily value in 4 ounces. Selenium is needed for the proper function of the antioxidant system, which works to reduce the levels of damaging free radicals in the body. Selenium is a necessary cofactor of one of the body's most important internally produced antioxidants, glutathione peroxidase, and also works with vitamin E in numerous vital antioxidant systems throughout the body. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer have suggested a strong inverse correlation between selenium intake and cancer incidence. Selenium is involved in DNA repair, one of its potential ways in which it may afford protection against cancer. Additionally, selenium has been found to be associated with decreased asthma and arthritis symptoms and in the prevention of heart disease.
Stabilizing Blood Sugar
Snapper also emerged as a very good source of protein - a 4-ounce serving provided 59.6% of the daily value at a cost of only 145 calories and less than 1 gram of saturated fat. The combined nutrient strengths of snapper make it an outstanding food for helping stabilize blood sugar, since omega 3 fatty acids, protein, and B complex vitamins are all involved in blood sugar balancing.
Recent demand for red snapper has been so high that there are many "imposters" on the market trying to follow on the tails of the popularity of this wonderful fish. For example, "Pacific red snapper" is actually not red snapper but red rockfish. Therefore, when it comes to buying red snapper, it is even more important than usual to purchase it from a knowledgeable fishmonger in a market with a trusted reputation for fresh fish.
There are about 185 species of snapper worldwide, and all belong to the Family of fish called Lutjanidae.
Nutritional Profile
Snapper is an excellent source of vitamin B12 and selenium. In addition, snapper is a very good source of protein and a good source of vitamin B6, phosphorous, potassium and omega-3 fatty acids.
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